Nutrients to Boost Your Immune System
Having a strong immune system is your body’s best defense against pathogens, and if you find yourself getting sick a little too often, there are ways to improve it. In this article, we will share the most important nutrients you should have in your daily life to give your immune system the boost that it needs.
Zinc
The essential mineral, zinc, is important because of its role in the development of innate immune cells, especially neutrophils, which are a type of white blood cell [1]. Low white blood cell count will lower your immunity, so naturally, zinc should facilitate the creation of more of them, making it one of the ways to boost the immune system.
While zinc is crucial for general immunity, being deficient in zinc comes with its own set of symptoms such as (but not limited to) a lack of appetite, hair loss, and stunted growth, which is why it’s often emphasized in prenatal supplements. Along with vitamin C, a zinc supplement can also be a way to fight a cold.
Folate
Folate, which is also commonly referred to as Folic Acid, is a type of B vitamin (B9) that is naturally found in fruits and vegetables, especially legumes and leafy greens.
Regarding supplements to help the immune system, one containing folate will be typically labeled as folic acid, which is the synthetic version of it. Like zinc, folic acid is often a staple in prenatal vitamins because it can prevent birth defects. In adults, a lack of folate is sometimes a cause for anemia.
The reason why folate is one of the ways to improve the immune system is that of its role in cell and DNA production, and without it, a lack of folate can be problematic. In humans and various animals, folate deficiency has been connected to a weaker immune system.
Thiamine
A fun fact about thiamine is that it was the very first B vitamin, in what would eventually be a large complex, to be discovered. This is why it is called vitamin B1.
Thiamine is responsible for the catabolism of amino acids and carbohydrates, the conversion of sugar into ATP, and participate in the central nervous and immune systems by creating neurotransmitters. These neurotransmitters are related to the immune response of the body, and enabling through thiamine is how you improve your immune system.
Thiamine can be found in plenty of different foods, but its abundant in grains and meat. Based on the average diet, most people should not have a problem getting enough thiamine.
Vitamin D
Nearly everyone is aware that vitamin D is correlated with calcium and bone health, but many people don’t know that it also strengthens the immune system too.
There have been studies carried out over the years that have tried to solidify vitamin D’s ability to treat infection, and before antibiotics, it had been used on patients with tuberculosis, mainly through sunlight and codfish.
The cells in the body are receptive to vitamin D, and it can be effective in changing the innate and adaptive immune responses.
Vitamin E
Vitamin E is often a go-to nutrient for improving the appearance of the hair, skin, and nails, but it’s also an antioxidant that has the ability to enhance the immune system.
Multiple clinical trials have demonstrated that vitamin E has had a positive effect on the immune response, especially in elderly individuals. Additionally, the studies, which used supplementation specifically have shown that vitamin E can be taken in doses of up to 800mg for months on end without negative outcomes.
Being an antioxidant, there is evidence that it reduces oxidative damage caused by various factors such as pollution and exercise-induced oxidative stress.
Vitamin C
Arguably the most well-known nutrient for the immune system, vitamin C is essential because the cells responsible for immunity and fighting pathogens depend on it to perform these important tasks.
When affected by an illness such as the common cold, the first thing that people recommend (along with medicine) is to drink juice that is high in vitamin C, especially citrus ones like orange and grapefruit. While it’s inconclusive if it reduces the severity of the illness, the duration of it can be decreased. This is why it’s one of the top nutrients for the immune system.
Like many of the previous nutrients, being deficient in vitamin C can hurt the immune system, and it also has some specific ailments connected to it.
Conclusion
These six nutrients are vital to having an immune system that functions at its peak, and by having one that performs well, you can have a reliable defense against antibodies, bacteria, viruses, and other harmful pathogens that can make you sick.
Many of these can be found in a typical balanced diet; however, if you haven’t been getting the recommended about using a supplement for the immune system can be beneficial to ensure you are receiving the ideal amount of nutrients.
Hydroxinol is a supplement that contains each of the vitamins and minerals in this guide, plus more that can be a welcome addition to improving your immune system and overall well-being all in one daily scoop.
Each one of these nutrients is essential for healthy living, and hopefully, through this guide, you have learned how to improve your immune system with nutrition and why they are crucial for building one that does its job.
